Backblasts

DATE: 2021-08-07
AO: Freestate
Q: Winston
PAX: Winston, Deagle, Riot, Horshack
FNGs: None
COUNT: 4
WARMUP:

25 SSH
15 empirical walkers
15 cherry pickers
2 laps…high knees the ass kickers on the sides
5 walkout push ups
15 windmills

THE THANG:
Part 1

2 rounds on your own with “fun” in between

5 burpees
10 mirkins
15 LBCs
20 squats

Fun break 1: Four corners suicide

Fun break 2: three line suicide

Part 2

Four corner HTFU cadence

Station 1 people’s chair
Station 2 dips
Station 3 grave digger with coupon

Round 1: PAX performs their station until station 4 farmer carries two coupons around the court. Continue until all stations are performed by all.

Round 2:PAX performs their station until station 4 rifle carries a coupons around the court. Continue until all stations are performed by all.

Game: futsal on BBall court with deflated basketball.

After goal all perform burpees. 5 for the scores on team and 3 for the team that scored.

MARY:
15 reverse crunches
15 dolly flutters
Bird dogs
10 little baby hammers
10-10-10-10 rodeo flutters
10 Freddie Mercury

ANNOUNCEMENTS:
– Sat. Sept 11th stair climb at Lincoln Memorial
– F3 10th anniversary – October 8-10 in Cape Fear, NC https://f310year.com/ – The Grunt – Saturday November 6th at the Lincoln Memorial (time TBD)

DATE: 2021-08-06
AO: Patriot
Q: Lazlo
PAX: Big Short, Booking, CableGuy, Flipper, Jag, Maguire, Maj. Payne, Spokes, Sunshine, Vila FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, cherry pickers, copperhead squats, Michael Phelps, etc. THE THANG:
Part 1: Business in the Front
The PAX completed 2 rounds of a slightly modified Killer B’s workout, staying together throughout. From the goal line Round 1 was: -broad jump 10 yards
-10 burpees
-20 Bonnie Blair’s
-30 big boy sit ups
Repeat to the 20
Repeat to the 30
-bear crawl 30 yds back to the goal line

Round 2 was done with 10 big boys per stop.

Part 2: Party in the back
F3 Ultimate. Usual rules apply. Subbed some American Hammers for LBCs as I remember it.

MARY: Just enough time for some flutter kicks.

ANNOUNCEMENTS: CSAUP coming up – see channel for details. 9/11 stairs coming up.

COT: As completely awesome as they are, it is surprisingly difficult to find an inspirational quote about a mullet. Or even an El Camino. So the COT was simply this: F3 is basically a mullet. You start your day pushing yourself, working hard, all business. It makes you stronger, better prepared for the rest of the day, which will seems like a party in comparison. It just makes you more awesome. Like a mullet.

DATE: 2021-08-06
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Disco, sticks, Mayberry, Einstein
FNGs: attache
COUNT: 7
WARMUP: 5 burpees (thanks Sticks!) ; SSH, Arm Circles, WMH, Cherry Pickers, Down/Up Dog
THE THANG: mosey to Yorktown High School w/ stops every 2 blocks and exercise added at stop: 10 Merkins + 10 squats + 10 dry docks + 10 monkey humpers at Coliseum:
– 3 sets of 10: 1) box jumps + dips 2) lunge pulses + 1 legged deadlift 3) step ups + derkins (only 2 sets) – mosey back to Horizon w/ stops for planks
MARY: 100 LBCs
ANNOUNCEMENTS: 9/11 stair climb
COT: life is hard. allow yourself to take a break. be kind to yourself.

DATE: 2021-08-06
AO: Sparta
Q: Pop Fly
PAX: Ashe, Roddick
FNGs: Blue Grass, Spit Valve
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-08-05
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, 2 percent
FNGs: None
COUNT: 4
WARMUP:
Warm Up
• SSH x 25 IC
• The Chinook x 20 IC each side
• Michael Phelps x 15 IC
• Imperial Walkers x 20 IC
• Cherry Pickers x 15 IC
• Mosey around the blacktop, karaoke on the sides
• El Capitan x 15 each direction
• Baby burpees x 10 on Q
• Windmills x 15 IC

THE THANG:
Jog to the Stairs of Insanity
10 rounds of up the stairs (2 sides), followed by Merkins
(10, 9, 8,…1 Merkins)
Total 660 stairs

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• Travoltas x15 IC
• LBC x20 IC
• Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT: